protein: We’ve already
established how important protein is,
and whey protein supplementation is
a big part of that. Consume a post-workout
whey protein shake mixed with some high-GI
foods (such as a sugary juice drink).
See the full ‘whey protein’
Creatine: While often demonized by the
media, creatine is the most effective
muscle-building supplement available.
Creatine should be consumed either pre-
or post-workout, and before breakfast
on rest days. See the full ‘creatine’
The only other supplements
that you should consider as a beginner
are MRP’s (meal replacements),
and some sort of mass gainer. If you’re
really into spending money on supplements,
check out EFA’s (essential fatty
acids) and glutamine, as both have decent
potential. Regardless, stick
to the basic supplements, train hard
and eat big and you’ll
see serious muscular gains.